Dumbbell Chest Press vs Barbell Bench Press: Which Is Best?
It's par for the course that when it comes to lifting we should start with dumbbells before moving on to barbells. However, we don't like to hamper the full capabilities of our readers, and believe you should pick up a barbell if you feel inclined. But it's important to weigh up the pros and cons between the weights at your disposal before you get your reps in.
Thankfully, MH has done the leg work for you so you can head straight into chest day with confidence. Here's your dumbbell chest press vs barbell bench press comparison guide.
Dumbbell Chest Press vs Barbell Bench Press
Dumbbell Chest Press: Pros & Cons
Increased range of motion. Dumbbells allow for a deeper stretch at the bottom of the movement, which can enhance muscle activation of the pecs.
Evens out muscle disparities. Each arm works independently, helping to address lagging muscles.
Stability. Engages stabilising muscles more than a barbell, improving overall shoulder stability.
Adjustable grip. You can adjust the angle of your hands to change grips and hit different muscles.
Not as much need for a spotter. You can (safely) chuck the weights either side of you more easily if you feel like you may fail your lift.
Less capability to lift maximally. It's harder to setup and lift as much weight with dumbbells compared to a barbell due to the need for more stability. This might limit maximal strength gains, however also decreases the need for a spotter.
Barbell Bench Press: Pros & Cons
Heavier lifts. Allows you to lift heavier weights, making it ideal for building maximal strength and power.
Easier set up. Easier to set up and execute, especially for heavy lifts, as the bar is already positioned on the rack.
Less need for stability. Requires less stabilisation, so you can target the chest and triceps more directly.
Less range of motion. Requires less stabilisation, so you can target the chest and triceps more directly.
Higher likelihood of strength disparities. The stronger side of your body might compensate for the weaker side.
Fixed grip. The fixed grip can put more strain on the shoulders and stop you from adjusting the grip to hit different muscles.
Is Dumbbell Chest Press Better Than Barbell Bench Press?
While neither exercise is better than the other, it's important to choose exercises that suit your goals and individual needs. As a rough guide:
For beginners: dumbbells if chest press strength abilities are below 20kg (or 10kg per hand), barbell bench press if above as it is easier to control.
For hypertrophy: dumbbell chest press or barbell bench press.
For strength and power: barbell bench press.
For muscular strength and size symmetry: dumbbell chest press.
For shoulder health: dumbbell chest press.
Can a Dumbbell Chest Press Replace a Bench Press?
Yes, if you prefer the dumbbell press, then you sub bench press in your programme for it. Realistically, if we're not training for powerlifting competitions, we don't have to do barbell lifts such as the barbell bench press. We can still gain strength and size while lifting dumbbells. What matters most is working with a decent amount of volume and within close proximity of failure at the end of your sets.
When comparing the dumbbell chest press and the barbell bench press, a study from the Journal of Strength and Conditioning Research found that participants could lift more weight during the barbell bench press. In contrast, the dumbbell variation resulted in participants lifting approximately 14 per cent less weight. However, they were able to perform a higher number of reps per set and achieve a greater total rep count with dumbbells, which is an important factor for promoting muscle growth.
Overall, choose an exercise variation that:
you prefer and that you enjoy
helps you reach your goals
feels right for your body and training experience
How to Do the Dumbbell Chest Press vs Barbell Bench Press
If you've made up your mind, here's how perform each move with perfect technique:
Dumbbell Chest Press
Lie flat on a bench, your knees bent, pushing your feet into the floor.
Press a pair of dumbbells into the air, locking out your elbows.
Lower the bells slowly until they touch the outside of your chest.
Keep your elbows at 45-degree angle, pause here before explosively pressing back up.
Repeat.
Barbell Bench Press
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip.
Drive your feet into the floor to contract your quads and glutes, and clamp back your shoulder blades to shorten the weight's path of travel.
From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest.
Focus your mind on activating your chest muscles and push the bar back to the starting position explosively as you breathe out.
Repeat.
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